60 Minute Pre-Season Prep: Speed, Power + Strength Workout

As a Faceoff champion, Joe follows this pre-season prep workout to build full-body strength and power for his specialized position.

Warm Up:

• Lateral Lunge, R/L 6x2
• Banded Hip Flexor Deadbug, 4x3
• 3-Way Windmill Lunge
• Stability Hops, 4 R/L
• Double Leg Pogos
• Scorpion Hip Flip with Reach + Rotation, 5 R/L
• Spiderman Windmill with T-Spine Rotation, 5 R/L
• Quad Pull/Reverse Lunge, 8x

Speed Prep:

• Banded A-March, 15 yards
• Banded A-Skip, 15 yards
• Banded Bounds, 15 yards
• Banded Double Bound + Burst, 15 yards
• Double Bound + Burst, 10 yards (no bands)
• Lean Fall 3 Pt Starts, 10 yards (no bands)
• 10 yards Acceleration, 2 R/L

Power Bracket:

• Staggered Stance Dumbbell Jump, R/L 3x4
• Banded Alternating Split Squat Jump, R/L 2x2
• Counter Movement Vertical Jump, 2x2

Strength Bracket:

• Safety Bar Staggered Stance Reverse Lunge, R/L 3x5
• Single Dumbbell Row, R/L 3x8
• Single Dumbbell Suitcase Hold with Mace Rotation, R/L 3x8
• Banded Crunch with Deadbug, 2x10
• Single Dumbbell Bench Press, R/L 2x10

Conditioning:

• Real Runners or Sled Pushes, :10 on, :30 off, x8